sustain:if:able kiwi

kiwi~mission~diet#c

and here are the recipes for $4 per person per day.

Pancakes

125g Flour 1/8 tsp 300mls Milk (approx) Salt
1 Egg 1 tsp Baking Powder

Sift dry ingredients together. Add eggs & milk to make a thin batter. Pour into a jug. Heat pan with a knob of butter or spray oil to cover pan. Cover bottom of pan with a thin layer of mixture. Flip when browned on one side.

Pizza Burgers

Cut 5 Hamburger Buns in half & lightly grill. Add topping of spaghetti, chopped onion, chopped bacon & cheese. Place under grill until cooked.

Fish Cakes & Fries

¾ of 415g can Salmon
Breadcrumbs (made from end crusts from bread)
2.7kg Potatoes Milk

Peel, dice & cook 1.7kg potatoes for fish cakes. Mash potatoes, adding the juice of the salmon and a little milk to bind. Mix in salmon when potatoes have cooled. Roll into patties and cover with flour. Dip into a little milk then coat in breadcrumbs.Fry in hot oil or bake in moderate oven until brown.

Peel & cut 1 kg potatoes into fries Dry with paper towel. Sprinkle with flour. Cook in hot oil .

Coleslaw

Slice or shred ¼ cabbage thinly (Put half aside until Wednesday). Additions:- ½ small onion chopped finely & ½ grated carrot. Add diced celery too, if desired.

Dressing (enough for today & Wednesday)

¼ cup Canola Oil ¼ cup Malt Vinegar
1 Dspn Sugar ½ tsp Salt
Mustard to taste

Shake all together well. Chill. Pour over coleslaw prior to serving.

Muesli

160g Grated Cheese 80g Wheatgerm 80g Bran
80g Sultanas ¼ cup Sunflower seeds 1 Dspn Sesame Seeds
2 Tbspns Oil ½ Cup Brown Sugar 1 tsp Mixed Spice
1 tsp Cinnamon ½ tsp Salt

Mix all together. Bake 300ºC for 30 mins

Creamed rice

4 Tbspns White rice 2-3cups Milk
1 Tbspn Sugar 1 tsp Vanilla Essence

Bring milk to boil in a saucepan. Add rice and simmer (lid on) over low heat until rice is cooked. (You may need to add a little more milk). Add sugar and vanilla when rice is cooked. Serve with canned fruit.

French Toast

1 Egg 2 cups Milk
8 slices Bread ½ cup sugar mixed with 1 tsp cinnamon.

Coat pan with a little butter or spray oil.Beat egg and milk together. Coat bread with mixture and fry in pan, turning so that each side is brown. Sprinkle with cinnamon/sugar mixture.

Chicken Corn & Mushroom Casserole served with rice

Cover chicken with water in a pot. Put 2 diced carrots with chicken and boil gently for 1½hrs. Strain stock off when chicken is cooked. Allow to cool before dicing chicken up into pieces (For this week you could save a bit of the chicken breast to have on the chicken roll on Wednesday). Mix 2 Maggi Mushroom Soups with 500ml water and cook. Pour over chicken and carrots. Add 500g frozen corn. Heat all together and serve on rice (3½ cups cooked rice. Freezes well.)

Mince Roll

225g Prime Mince ½ Tbspn Flour Salt & Pepper .
1 Small onion chopped 1 Teacup Water
Mix all ingredients together

Dough: Mix together 125g flour, ½ tspn Baking Powder, Salt & Pepper, 50g grated butter,
3 Tbspns cold water. Roll out dough

Place dough in pie dish. Put meat mixture on top and wrap the dough over the meat mixture so that it looks like a parcel. Cook in oven 180º C about 30-40 mins.

Hamburgers

500g Prime Mince 1 Small onion chopped finely
1 Egg
1 Tbpsn Maggi Beef Stock ¼ cup Breadcrumbs
½ tsp Marjoram
1 tsp Mixed Herbs

Mix all together. Form into patties. Coat in flour. Grill or fry in lightly coated pan.

Apple Crumble

4 Small Apples ½ cup Flour
½ cup Rolled oats
60g Butter 1 tsp Cinnamon
2 Tbspns White Sugar

Stew apples. Sweeten with white sugar. Put in bottom of 1 Litre dish. Melt butter and combine with dry ingredients. Spread evenly over apples Cook in microwave for 5-8 mins.

Mushroom & Bacon Pasta

175g Pasta (uncooked) 4 Rashers Bacon (chopped)
1 Small onion (chopped)
1 Pkt Maggi Mushroom Soup (made with ½ liquid)
130g Grated Cheese

Boil pasta for 7 mins. Drain. Add soup, onion, bacon. Place in dish, Sprinkle with cheese. Brown under grill.

Steamed Golden Pudding

1½ cups Flour 1 Tbspn Butter
¼ tsp Salt 1 Dspn Sugar
1 tsp (lge) Baking Powder Milk to bind to soft dough

Rub butter into dry ingredients. Bind to soft dough with milk. Put into a greased basin.

Boiling Syrup: Bring to boil ¾ cup of boiling water, 1 Tbspn golden syrup, 1 Tbspn butter, ½ cup sugar.

Pour the Boiling Syrup over the dough (a stainless or heatproof bowl will do as a ‘pudding basin’ – covered with foil and sealed with string wrapped around it to act as a lid). Put boiling water in a large pot with a lid and place the greased basin inside this pot. Boil gently for 30 mins.

Savoury Toast

Mix together 1 pkt Maggi Onion Soup, 2 eggs, 2 slices bacon chopped and 130g grated cheese. Spread on top of bread and bake in oven 350º until golden brown

Quick Quiche

3 Rashers of bacon 75g Soft Butter or Margarine
Salt and Pepper
½ cup Flour 4 Eggs
160g Grated Cheese
2 cups Milk 1 Small Onion chopped

Cook & chop bacon. Put bacon & onion in a greased pie dish Mix butter, flour, eggs, milk salt & pepper in a shaker and pour over ingredients in pie dish. Sprinkle Cheese on top. Baked in oven for 40 mins at 180ºC.

Savoury Polonies

Cut polonies in half and fill with generous amount of tomato sauce, mashed potato and grated cheese. Cook in 350ºC oven for 30 mins.

Lemon Pudding

Mix together ½cup sugar and 1 Tbspn soft butter. Add 3 Tbspns flour, pinch salt, juice of 2 lemons, rind of 1 lemon, 1 cup milk, yolks of 2 eggs and lastly 2 stiffly beaten egg whites. Bake in a greased dish (place dish in hot water) for about 45 mins at 180ºC

Snacks

Barley Soup

4-5L of beef stock. Add grated onion, grated carrot celery and 500g barley. Boil until barley is soft. Salt & Pepper to taste.

Important Notes to “make it all work”:

 It is suggested that the groceries for this week are purchased from one of the supermarket stores that have a reputation for being economical.
 Some items are cheaper purchased from bulk bins in the supermarket
 There may be left over food that could be eaten as snacks on other days.
 As long as you are keeping enough food for the menu plan for the rest of the week anything else may be used to create additional snacks.
 Snacks can be barley soup, carrot and celery sticks, tomato on crackers, scones or pikelets made from the ingredients you have purchased for the week.
 The freezer is a good help to keeping leftover food economically.
 Breadcrumbs are made by putting the bread scraps/crusts in the microwave for a couple of minutes and then crushing them in a food processor (or in a plastic bag, by hand)
 Savings on the grocery bill can be made by avoiding any or too many highly processed and pre-prepared foods, and buying ‘on special’ or seasonal fruit, vegetables, meat.
 Additional savings are made by home cooking and baking – but beware, it takes extra time!
 Hopefully the recipes above will not be too time consuming for the week.